Woman`s World - Walk at Home

Mad Men
Grey’s Anatomy
Our easiest-ever
walk-off plan!
WALK OFF 36 LBS
WATCHING TV!
Stepping in place during commercial
breaks has already helped readers
shed up to 11 pounds in a week!
I
f you love watching TV almost as much as you love fitting
into skinny jeans, we’ve got great news: University of Tennessee scientists have discovered a flab-melting miracle
that works as you watch your favorite shows! No matter what you tune in to—from Good Morning America
to Grey’s Anatomy or Dancing with the Stars—“just get
up during commercials and step in place or walk around
the house,” urges lead researcher Jeremy Steeves, Ph.D.
“Our study shows you’ll end up being active for about 25
minutes every hour and burn as many calories as if you
walked a mile. You’ll also nearly double your metabolic
rate compared to sitting the whole time!” Folks who
tried the strategy in a UT lab “were shocked by how
easy it felt,” reports Steeves, who points out this approach is absolutely free, safe for virtually anyone,
done in the privacy of your home and a cinch to fit
into your normal routine. What’s more, it’s only
Fact!
done during commercials, so you can still give full
The average
attention to Mad Men’s drama or The Voice’s high
notes. “It’s a relatively small behavior change,” Steeves American watches
five hours of TV
adds, “with the potential for very big benefits!”
Dancing with the Stars
ing a moderate 100 steps a minute. Steeves encourages people to
do this during at least an hour of programming daily.
Does “TV walking” work without a diet? Probably. Even so,
experts agree that cutting calories can double or even triple the
amount you lose. Walking guru Leslie Sansone recommends
the no-fuss plan, right, which dishes up an energizing mix of
ordinary foods for about 1,400 calories per day. Combined
with TV walking, “it’s the perfect plan for me,” says Nevada
Jeopardy! lover Kathryn Gilman, 34, down nine pounds in a
week. “I didn’t have to change my life to use it—and the weight
seemed to fall off!” Maine American Idol fan Cody Mumma,
32, agrees. “I lost nearly 11 pounds in seven days!” Adds Ohio
NCIS fan Tracey Ellis, 45, who also dropped nine pounds:
“I think it will work for anyone!”
Modern
Family
per day. That
adds up to nearly
125 minutes of
There’s no need to get fancy. Participants in the UT
commercials!
study simply moved during commercial breaks, averag-
Tune in, trim down
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TV Walkers’ Miracle Diet!
After years of experimenting, WalkAtHome.com’s Leslie Sansone is
convinced 1,400-calorie menus like these will help walkers take weight off
fastest. When readers used them in combination with an hour of “TV walking”—for a total of 25 active minutes daily—they shed up to 11 pounds a
week. While using this plan, drink as much water as you like. Add ultralow-cal extras (spices, vinegar, Splenda) in moderation. A daily multivitamin with calcium is recommended. Get a doctor’s okay to try any new plan.
Tina lost a
jean size in
7 days!
“It’s so easy to plop on the sofa and zone out.
I love that this got me up and moving,” says
North Carolina mom Tina Rainey, 41. “And I can’t
believe I walked a mile while watching CSI!” In
just a week, Tina walked off four pounds and
went down a jean size. “Commercials don’t feel
like a waste of time any more!”
Breakfast
choose
one daily
Tina’s best tip: Walk around!
“Instead of just stepping in place the whole
time, I also moved around the house. It was
definitely easier for me.”
3 huge benefits!
TV walking offers real advantages over traditional strolls:
● You eliminate the number-one
exercise excuse. Surveys show that
Tip!
To blast extra
“lack of time” is the reason most of
us aren’t active more often. But you calories while stepping
in place, keep pace
don’t have to make time for TV
with Leslie Sansone’s
walking. “It’s tucked into your usual
free advanced
routine,” says Steeves. Moms can
workout. Go to
do it as their kids play or sleep
WalkAtHome.com
nearby. Kids can join in! “It’s also
and click the “Try
great for people who physically can’t
it!” button!
exercise for long periods.”
2 eggs, any style
2 slices whole-grain toast,
4 tsp. fruit spread
1 cup fat-free milk or lite yogurt
1 cup cooked old-fashioned
oatmeal prepared with 1 cup
fat-free milk and 2 tsp. brown sugar
1 hard boiled egg
Lunch
choose
one daily
you healthier!
Snacks enjoy daily
If you prefer to come up with
your own meals, just follow
these simple guidelines:
❏ Unlimited vegetables Choose a
exercise work just as well as one long bout yet feel significantly easier. So people are more likely to stick with them—
a key factor for losing big, says Steeves.
Research shows that laughing during sitcoms
like Modern Family and New Girl helps reduce
blood pressure, lower blood sugar, even boost
immunity! Prefer classic sitcoms? One informal
study gave top laugh-per-minute honors to
Friends, All in the Family and I Love Lucy!
4 oz. chicken breast, seasoning to taste
1/2 cup cooked whole-grain pasta tossed
with unlimited vegetables, 1 Tbs. olive oil
and garlic to taste
Create your
own menus!
● You trick your brain! Research shows short bursts of
Surprise! TV can get
choose one daily
4 oz. salmon or
4 oz. lean steak any fish
1 small baked
Unlimited grilled/
potato, 2 Tbs.
broiled
lite sour cream
vegetables
Unlimited mixed
with 1 Tbs.
greens, 1 Tbs.
olive oil
olive oil and
1/2 cup brown rice vinegar to taste
1 piece fresh fruit
1 cup milk or lite yogurt
● You flip a get-slim switch! “Watching TV can be a very
strong cue to be inactive. You sit down and might not budge
for hours. Plus, food commercials cue us to eat as we sit
there,” notes Steeves. A TV walking habit can turn it around.
“Commercials become a reminder to move, turning a fattening cue into a slimming one!”
Whether you walk during commercials or nonstop on
a treadmill, minute for minute you’re burning the exact
same calories. So if TV walking appeals to you, go for it!
Says Sansone: “I know for sure this strategy can help people slim down. Be consistent, and your potential to lose is
endless!” Given that readers are already dropping nine or
more pounds in a week, we figure many of us can be up to
36 pounds slimmer by summer!
Dinner
variety of colorful veggies each day
❏ 9 servings lean protein
1 serving is equal to 1 egg;
1/2 oz. cheese; 1 oz. chicken breast,
lean beef or fish
Tortilla pizza: 1 whole-wheat tortilla,
2 Tbs. tomato sauce, 3 Tbs.
mozzarella, 1 oz. lean deli ham
Unlimited mixed green salad,
1 Tbs. olive oil, vinegar and
seasonings to taste
1 cup berries
1 cup broth-based vegetable soup
3 oz. turkey breast, 1 slice wholegrain bread, 1 Tbs. olive-oil mayo
1 piece fruit 3 oz. can tuna packed in olive oil
4 whole-grain crackers
Unlimited veggie sticks
1 piece fruit
❏ 3-4 servings whole grain
1 serving is equal to 1 cup oatmeal;
1 slice whole-grain bread; 1/2 cup
whole-grain pasta or brown rice; or
1 whole-wheat tortilla
❏ 4 servings good fats 1 serving
is equal to 1 tsp. olive oil
❏ 2 servings dairy 1 serving
equals 1 cup fat-free milk or
1 cup lite yogurt
❏ 2 servings fruit 1 serving equals
1 piece fresh fruit, 1/2 cup sliced fruit
or 1 cup berries
Menus adapted by Neva Cochran, R.D. Photos:iStockphoto (2); ABC/Photofest; Frank Ockenfels/AMC; courtesy of American Broadcasting
Companies; Adam Larkey/Getty Images; Nell Redmond/IKONIK; Fotolia.com; Heath Robbins/Stockfood; Food Collection/Agefotostock.com.
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